CFNA – Launch

Skill

Turkish Get Up (16 reps, focus on technique)

Metcon

The Final Countdown (Time)

50 Goblet Squats 53/35 (Rx+ 70/44)

40 Medball Sit-ups (Rx+ GHD Sit-ups)

30 Pull-ups

20 Calorie Row

10 S2O 135/95 (Rx+ 155/105)

25 Goblet Squats

20 Medball Sit-ups

15 Pull-ups

10 Calorie Row

5 S2O
LAUNCH weights

Goblet Squats 44/30

Sit-ups

Ring Rows

Cal Row

S2O 105/75